Training Week 315
Highlight of the Week: A super fun Halloween strength class, and a run with my dad (while he biked)!
Monday | October 26, 2015: 8 m run + teaching strength class
Loc: MT to Nippersink FP, Temp: 56°/53°, Time: 1:12:16, Pace: 9:02 avg, Difficulty: easy, Felt: great
Strength: One Dumbbell & Lebert Body Weight Stations, Difficulty: easy, Felt: good
Tuesday | October 27, 2015: 6 m run (incl. 8×400)
Loc: hood, Temp: 54°/54°, Time: 53:09, Pace: 8:51 avg, Difficulty: medium/hard, Felt: okay!
Wednesday | October 28, 2015: rest
Thursday | October 29, 2015: 10 m ride + 11 m run
Indoor Ride: Time: 41:54, Pace: 14.3 mph avg, Difficulty: easy, Felt: good
Loc: Millennium Trail, Temp: 46°/46°, Time: 1:40:10, Pace: 9:06 avg, Difficulty: easy, Felt: good
Friday | October 30, 2015: teaching strength class + 20.5 m run
Strength: One Dumbbell and Halloween themed stations, Difficulty: easy, Felt: great
Loc: Grayslake & Lindenhurst Loop, Temp: 37°/48°, Time: 3:33:30, Pace: 10:25, Difficulty: medium/hard, Felt: decent, but tired glutes
Saturday | October 31, 2015: 5 m run
Loc: Cedar Prairie Trail, Temp: 46°/46°, Time: 46:56, Pace: 9:23 avg, Difficulty: easy, Felt: pretty good! odd side ache
Sunday | November 1, 2015: 10.5 m run (w/Dad on bike)
Loc: Around CF, Temp: 40°/52°, Time: 1:39:01, Pace: 9:26 avg, Difficulty: easy, Felt: great!
Notes:
- I actually did some half chin-ups this week! Crazy! I had a station set up in the studio with a step under the pull-up bar, so people could get a jumping assist, and when I jumped up, I was able to stay up and lower myself up and down several inches, several times. I was able to do it at home too. Schweet.
- I always thought I preferred 400s for speedwork because they are over so quickly. But after running mile repeats last week, then doing 400s this week, the 400s surprisingly felt a lot harder. I think it’s because you have to accelerate so much faster in a 400, than a mile repeat – I must not have as many fast twitch (as slow twitch) muscle fibers. Good thing I’m a long distance runner, and not a sprinter!
- One of my runs this week had a low enough wind chill to warrant covering my ears with an ear band, and it was so nice to have the ear band block out a ton of the wind noise! I forgot how nice that is! I may have to wear one on the really windy days, even when I am not concerned about my ears getting too cold.
- I did NOT set myself up for successful long run on Friday, and boy, did I feel it! I’ll be more purposeful in my prep next week (meaning, no tempo middle distance run 14 hours before, eating enough for dinner the night before, getting more than 5 hours sleep, and not running right after teaching class).
- October recap time! In October I ran 252.2 miles (a new monthly personal distance record!) and cycled 46.1 miles (lowest mileage month of the year – ha!). I taught 10 strength classes. I really enjoyed teaching this month, especially the fitness boxing class! I’ve scheduled two more fitness boxing classes for the year (one in November and one in December) and am teaching an indoor cycling class in December. It’s crazy to be talking about the final two months of the year! And something I thought was odd about October – I wore a tank for most of my runs! I wore arm sleeves a few times, and a t-shirt a handful of times, but mostly tanks. And still shorts, no capris yet!
Themocracy
I need to get an ear band since every time I’m on the track, it’s windy and that wind is cold.
Your Halloween class looks like so much fun!
Love the costumes in the Halloween-themed class!
And that’s badass about the chin-ups.
Great photos of the Halloween class and that one with your dad on the bike! I’m amazed you’re able to still run in tanks and shorts. I’ve had to transition to long sleeves and capris this month.
holy moly! what a month 🙂 Congrats on mileage. SO sweet that you had company for your long, and seriously, it is 20 miles those glutes should be tired, right.
Chin ups!! High five Kim! I have been working toward that for a few years lol it is a kick butt power move. I am still in tanks too lol but I do live in the south.